6 Essential Strength Training Exercises for Men

If you want to achieve your best figure, proper strength training should be an essential part of your exercise program. Whether you’re looking to increase your workouts or transform your physique, it’s important to incorporate strength training exercises into your exercise routine to improve muscle building.

While everyone has their own way of exercising based on their fitness level, there are several options and exercises that work for everyone. These strength-training exercises have stood the test of time and become a staple of every gym-goer’s workout schedule. So next time you start your fitness routine, make sure to add these moves to your workout:

Strength training exercises for men

Here’s a look at the six most effective and important strength training sessions every man should do on a regular basis:

1) Deadlift

Deadlift is arguably the king of all exercises. It heavily targets the large muscle groups and releases large amounts of the muscle-building hormone – testosterone – into the blood. This exercise is a great cornerstone of any strength training plan.

To do deadlifts:

  • Stand behind a barbell with your feet shoulder-width apart. Push your hips back, slightly bend your knees, and move your torso forward while maintaining a flat back and a tight core.
  • Hold the barbell with your hands shoulder-width apart and palms facing towards your body. Press your feet on the floor and stand up straight as you pull the weight and stretch your arms straight.
  • Rock your hips forward and engage your core muscles at the top. Slowly reverse the movement by bending your knees and pushing your hips back to lower the barbell to the floor.
  • To repeat.

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2) bench press

The bench press is another foundational strength training exercise that can help build well-defined shoulders, triceps, and pecs.

To do this exercise:

  • Lie on your back on a flat bench and hold a barbell with your hands slightly wider than shoulder width. Make sure the bar is directly over your shoulders.
  • Keep your feet planted on the floor and your hips stable on the bench throughout the exercise. Keep your core muscles tight and maintain a neutral spine position while avoiding rounding your back.
  • Lift the barbell off the rack (if using) and lower it toward your chest, bending your elbows slightly to the side.
  • Stop lowering the barbell when your elbows just go under the bench. Press your feet into the floor and push the barbell back up to return to the starting position.
  • To repeat.

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3) Barbell front squat

Barbell squats are an ideal exercise to strengthen your core, upper back and legs.

To do a barbell front squat:

  • Stand up straight, shoulder-width apart and feet slightly turned outwards.
  • Place the barbell on your collarbone and slowly lower yourself until your thighs are parallel to the floor.
  • Pause and push yourself back to the starting position.
  • To repeat.

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4) Power cleaning

The power clean is another highly productive strength training exercise that builds strength and recruits the same muscles as the deadlift, including the lower legs, upper back, quadriceps, deltoids, and glutes. When done correctly, it can be an ideal exercise for building muscle and achieving fat loss.

To do this exercise:

  • Stand with your feet hip apart and place the barbell against your shins. Slowly bend forward at your waist, bending slightly to keep an overhand grip on the bar.
  • Make sure your hands are outside your knees and chest is up with core muscles engaged and shoulders back.
  • Raise the barbell in one steady motion while planting your feet on the floor and engaging your glutes.
  • Hold the bar close to your body and pull it toward your chest. Quickly rotate your wrists backwards and get into a quarter squat position, bringing both elbows forward.
  • Stand with your triceps parallel to the floor and rotate your wrists down to lower the barbell.

5) Kettlebell swing

Kettlebell swings are also one of the great strength training exercises that target the glutes, lower back and hips. There is no better exercise for overall strength building and conditioning of your muscles.

To perform kettlebell swings:

  • Hold a kettlebell in both hands with an overhand grip and place your feet shoulder-width apart.
  • Slightly bend your knees and twist your torso forward to lower the kettlebell between your legs with your arms straight.
  • Explosively move your hips forward and squeeze your glutes while using the momentum to bring the weight up to your shoulder height.
  • Swing the kettlebell back to the starting position and repeat the exercise.

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6) pull up

The pull-up is one of the best exercises for building lat fanning muscles. It’s a multi-point exercise that widens the shoulders and also results in the release of testosterone, which improves strength and muscle build-up.

To do this exercise:

  • Stand under a pull-up bar and grip the bar with your hands wider than shoulder width with an overhand grip.
  • Slowly begin to lift your feet off the floor so that you are now hanging from the bar. Engage your core and pull in your navel as you pull your shoulders down and back.
  • Bend your elbows and raise your torso until your chin is above the bar.
  • Straighten your elbows at the top of the movement and lower your body back to the starting position.

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Bring away

With each of the above strength training exercises, work at your own pace and pay attention to your form. Always choose a weight that is good enough for you and never over-stress your muscles. Walk slowly and gradually increase your pace.

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